Last-Minute Running Prep

Discussion in 'Fitness & Nutrition' started by Fox800, Jun 16, 2009.

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  1. Fox800

    Fox800 Fear Boner OT Supporter

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    So I'm scheduled to take a physical agility course next week. Pushups + situps + 1.5 mile run. I've been running intermittently and just got back from vacation. I'm not in shape by any means and am just barely meeting the running requirement. The requirement is 14:57, I clocked in today at 14:51 (started off with a slow easy jog then had to speed up because I realized I wasn't going fast enough, felt like I was going to puke at the end).

    What would you guys recommend for a last minute running improvement plan? Of course the obvious thing is "run 1.5 miles every day and time yourself", but if you guys have any other suggestions I am all ears.

    Today is Tuesday, the physical agility course is next week on Thursday morning. In between then I have free time every day to run except on Saturday (I work a 24 hour shift on Sat).

    In addition to the running trails I also have a membership at Gold's at my disposal with classes/cardio equipment/etc. I know this post is n00btastic, please give me any pointers you can offer so I can do my best :wiggle:
     
  2. Fox800

    Fox800 Fear Boner OT Supporter

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    Bump?
     
  3. geekboy

    geekboy Target Agent OT Supporter

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    this is for police agility test, isn't it?
     
  4. Bacchus

    Bacchus Skinny Guy

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    Best advice is to run intervals, get your muscles used to reacting the way they need to.

    Run your desired distance in different fractions (at the target pace), with a bit of recovery - and over time, reduce the recovery.

    Want to run the best 1.5k?

    eg:

    Week 1
    Run 200m x 8 with 200m jog
    Run 300m x 5 with 45 seconds rest
    Run 400m x 4 with 1 min rest
    Run 800m x 2 with 2 minutes rest


    reduce the recovery until you're at your target
     
  5. Bacchus

    Bacchus Skinny Guy

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    p.s. drastic running improvements occur over longtime training.

    you're not going to cut huge times during your last few weeks of trainign, but good luck
     
  6. ralyks

    ralyks New Member

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    Synthetic is the only person you want to listen to here.
     
  7. CRXican

    CRXican God Loves Ugly

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    going to be difficult to improve in such a short time

    On my shitty day I ran the 1.5mi in 12:40, you gotta be in pretty bad shape...
     
  8. BlackIce72

    BlackIce72 New Member

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    nah should be pretty easy

    unless you're pretty fat you should be doing intervals

    it's only 1.5 miles which is insanely doable and improvable
     
  9. TKEBoss

    TKEBoss Nelson Sexors

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    Run more than 1.5miles each time....
     
  10. ralyks

    ralyks New Member

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    This is what I would think as well. Do the 1.5 miles as fast as possible, then keep running for awhile.
     
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